Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES (:45 ON / :15 OFF)
MIN 1 – Row (Arms Only)
MIN 2 – Good Mornings
MIN 3 – Row (Legs + Hip Only)
MIN 4 – Pike Elephant Walks
MIN 5 – Row (Full Stroke)
MIN 6 – Leg Swings (alternate legs every 5 reps)
Into…
2-3 ROUNDS
8/8 Single Leg Glute Bridges
8/8 Single Leg Calf Raises
8 Barbell RDL
15 Penguin Taps
Workout – Performance
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
KG BB: (83/56)
Workout – Fitness
CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders
F: 95lb
M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (Distance)
AMRAP x 20 MINUTES*
12 Deadlifts (Athlete Choice)
60 Double or 100 Single Unders
*P1 completes a full round while P2 completes Max Meter Row. Once P1 finishes a full round partners switch.
(Score is Total Meters)
Optional Finisher – All
3 SETS (No Measure)
AMRAP x 2 MINUTES*
20 Plate Curls (Athlete Choice)
50ft Plate Gun Walk
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(No Measure)